CORE WORKOUT

Balance Training
Start by standing on your right leg. Your left foot can rest against your right ankle. Your arms are extended to the sides and held at shoulder height. Bend at your waist allowing your left leg to extend back and your right arm to extend back. Move your left hand down to touch your right foot. Return back to standing with your arms extended and your left foot resting against your right ankle. Repeat 10 times each side.

Sit Ups
Lie on a cushioned, flat, surface with knees bent at 90 degrees. Your feet should be about 12 inches from your buttocks and shoulder distance apart. Place your finger tips behind your ears (not behind your head as this allows you to pull on your neck). Next raise your trunk up in a smooth motion while curling your elbows to your knees. Next lower down to the floor so that your shoulder blades or upper back touch the floor. Do 2 sets of 20 sit ups with one minute rest in between.

Downward Dog
This is taken from yoga practices and is the "rest" position for many of the mantras. Start kneeling on a soft mat or carpet. Place your hands on the floor shoulder distance apart and toes curled under. Push yourself up into an inverted V position. You should be actively pushing through your hands into the floor. Push your hips back and your abdomen toward your thighs. Your feet may come off the ground but push your heels toward the ground as best you can. All parts of your body should be actively engaged in the exercise. Hold this position for 20 seconds, then come down to your knees and rest. Do 2 sets for 20 seconds. Gradually increase to 2 sets for one minute each.

Plank
Transition yourself down into the plank position, which is like getting ready to do push-ups. You may have to move your feet forward or backwards to get into a comfortable position. Remember, your shoulders should be just over your hands. Hold this position for 30 seconds or 10 slow deep breaths. Transition yourself back into downward dog for 5 breaths then back into plank for 30 seconds. Repeat this for a total of 3 sets of each.

Crunches
Lay on your back with your knees bent to 90 degrees. Raise your knees up so that your hips and knees both make right angles. Keep your legs in this position for the whole exercise. Place your finger tips behind your ears. Curl your body up so your shoulder blades are just off the floor a few inches. Lower your body back to the starting position. Repeat 10 times. Do 3 sets with 30 seconds rest between each set.

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